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Just 6 days in July, least in any month for 3 years?

 

Started calorie restriction using an app and keeping fat low (+\- 20f/60c/20p)

 

Skipped 2 days

 

Thursday

 

Treadmill 10 minutes

1 min 4mph 8 mins 5mph, 1 min 3.5

Incline bench DB chest press

50sx8,7,6

HS bench chest press

140x12, 160x5, 170x5

HS seated decline bench press 140x12, 150x6,6

Icarian seated over head press

90x4, 80x4x2

 

Skipped Friday

Treadmill

2 minutes 4mph, 7 minutes 5mph, 1 minute 3.5 mph

HS seated preacher curls/DB preacher curls

50x12/30sx12, 55x12/30sx12, 60x7/30sx7

Cable cross alternating biceps curls

50sx24, 60sx20

Reverse grip BB curls

50x10x2

EZ barbell curls

60x10

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Skipped 2 days

Treadmill

2 minutes 4mph 7 minutes 5mph 1 minutes 3.5mph

HS seated preacher curls

60x12/30sx12, 65x5/30sx5, 70sx4/30sx4

Reverse grip BB curls

50x12x3

Free motion alternating biceps

50x24, 60x16

Lat pull down

110x12x2

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Skipped 3 days

Treadmill

90 seconds 4mph, 8 minutes 5, 30 seconds 3.5

Strive incline bench chest

135x12, 140x12, 145x5

HS bench chest press

150x7, 160x6, 170x5

HS seated decline bench press

140x12, 150x9, 160x7

Decline bench db skull crushers/db decline bench chest press

30sx8x3/30sx8x3

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Skipped 3 days

Friday

Treadmill

1 minutes 4mph, 8 minutes 5.2, 1 minutes 3.5

Front squats

95 x12, 105x8, 115x8

HS 450x12, 500x12x2

HS hack squats

240x12,310x12,360x12

 

Skipped 2 days

 

Today

 

Treadmill

1 minutes 4, 8 minutes 5.2, 1 minutes 3.5mph

DB incline bench chest press

50sx9x2

Decline bench db skull crushers/decline bench chest press

30sx11x2/30sx11,12

HS bench chest press

140x8,150x7

HS seated decline bench press

140x11, 150x9

Cable cross chest

110x8x2

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Skipped a day

Treadmill

90 seconds 4mph, 7.5 minutes 5.2 mph, 1 minute 3.5

HS seated preacher curls/DB preacher curls

50x12/30sx12, 55x12/30sx8, 60x7/30sx7, 65x5/30sx5

Cable cross alternating biceps

50x12,60x8

Lat pull down

110x8,120x8

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11 days in August

 

Treadmill

10 minutes

2 minutes 4mph 7.5 minutes 5.2mph 30 seconds 3.5 mph

Tbar front squats

125x12x2, 135x12

HS hack squats

240x12, 330x12

HS leg press

450x12x3

BB front squats

95x8, 105x8

Step up high with 100lbs of Kettles

8x2

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Skipped Saturday

 

Treadmill

10 minutes

4mph 1 minutes 5.2 8.5 minutes 3.5 30 seconds

HS bench chest press

160x8, 180x8, 190x3

HS seated decline bench press

140x12, 160x12, 170x5

Strive incline bench chest press

130x6x2,135x4

Lat pull down

110x12, 120x8,6

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Skipped 3 days

 

Friday

 

Treadmill

10 minutes

[email protected], [email protected], 30 seconds @3.5

Decline bench DB skull crushers/decline/DB chest press

30sx11/12x2

BB reverse grip curls

50x12x2

HS seated preacher curls

60x12, 70x5

Icarian seated over head press

80x12,9

Lat pull down

110x12, 120x12

Cable cross alternating biceps

50x24, 60x16

 

Skipped 3 days

 

Today

BB Squats off rack

95x12, 115x12, 125x12

HS leg press

450x12x3

HS hack squats

330x12x3

Deadlifts

185x12x2

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Skipped 5 days

 

Saturday

Treadmill

10 minutes

[email protected], 8[email protected], [email protected]

HS bench chest press

180x7,6,4, 200x2

Cable cross chest

110x12x2

HS seated decline bench press

150x12, 160x9,8

 

ONLY 8 DAYS IN September

 

Today

 

Treadmill

10 minutes

[email protected], [email protected], [email protected]

HS leg press

450x12x2, 500x12x2

HS hack squats

240x12, 330x12, 380x12x2

Tbar front squats

125x12x3

Edited by John V
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